One of the most common causes of heel pain is plantar fasciitis. The plantar fascia is a thick band of tissue that runs from the heel to the middle foot bones. Pain and inflammation occurs when the plantar fascia is strained. Plantar fasciitis is a common running injury, but can also be caused by standing on hard surfaces for a long time, high arches or flat feet, and wearing shoes that don't or lack support.

If your heel hurts as soon as you get out of bed in the morning or you suffer from lots of pain at night, there are some things you can do for relief. First things first - rest. If you stay on your feet, this stress will make the pain and swelling worse. Put ice on your feet to reduce inflammation and pain.

When you have to walk around, wear shoes that have lots of support, cushioning and shock absorption. Shoes with great arch support can also help. You can even use shoe inserts to add some extra comfort and protection.

Compression socks and sleeves can also help ease the pain. These Sockwell compression socks and sleeves are some great options. Made from cashmerino wool, which is naturally antibacterial and thermo-regulating fabric. These soft, stretchy ankle socks provide 20-30 mmHg of compression at the arch of the foot to sooth and minimize pain, while increasing circulation to reduce swelling. These socks are also designed with a seamless toe to prevent irritation and fit comfortably into your normal shoes. These ankle socks provide a more subtle look for plantar fasciitis than a foot sleeve.

To help speed up the heeling process, try doing a couple of exercises each day to help stretch the plantar fascia and achilles tendon. These stretches are particularly good to do in the morning for flexibility and strength.

Once you've finally healed, be very careful to avoid plantar fasciitis in the future. Make sure you are always wearing comfortable, well padded shoes - especially when running or walking long distances. You should also stretch the plantar fascia and Achilles tendon regularly, whether or not your are exercising. Also try to avoid walking or working out on hard surfaces as to not cause irritation.

At the age of 76, Cindy Peterson has run 49 marathons, is a founding member of the Mercury Masters running team, and is also a member of the Seven Continents Club, a privilege she earned from running in at least one marathon on each continent. Cindy ran her first marathon at the age of 55 back in 1994 and has no plans to stop running anytime soon. She is currently looking forward to running her 50th marathon in a few weeks.

We found out about this amazing woman when she called our customer service staff to reorder one of her favorite running accessories – Allegro compression hosiery! She mentioned her upcoming milestone and we just had to know more.  We had the opportunity to get to know Cindy in a recent interview, and pick her brain about marathon advice, strategy, training. Here are Cindy’s best tips and what fuels her motivation and dedication to marathon training.

Q: What motivated you to start running?

It all started about 35 years ago when Cindy made a bucket list of 30 things she wanted to achieve in her life. She looked at it for 2 weeks, then put it away, and forgot about it for a little over 10 years…only to find that 28 things were achieved without even trying! The 29th thing was “own a Jaguar”, and the 30th goal was “RUN A MARATHON”.

“I watched the NYC Marathon in 1993, when the Founder, Fred Lebow, ran with a brain tumor. I was so motivated that if he could run with a brain tumor and complete the Marathon, I could also run it, even though I had varicose veins, couldn’t walk a block, and was 20 pounds overweight. I was motivated!!”

Cindy crossed off the last item on her bucket list in 1994, (a year after rediscovering the list), when she completed her first marathon in NYC. Now, flash-forward to 2016, as she prepares to run her 50th marathon back in NYC in a few weeks.

“Reaching my goals with the training every day, makes me feel great, makes my mind sharp, and feel a lot younger than my 76 years of age.”

Q: Tell us about your experience with the “Mercury Masters.” How does getting involved with a group change the running experience for you?

Cindy is one of the Founders of the “Mercury Masters,” a running team for women 50 and over. It all started with a handful of runners who met in NYC once a week and trained together in Central Park.

“We really bonded together when we ran the Mini Marathon, which is a 10K women’s only race in NYC. Then we set out to run the 1996 100th Boston Marathon, where 5 of us came through the finish line together holding hands. Since then, we have 74 members in the group.”

The Mercury Masters team encourages each other by running together, attending running classes together and supporting each other. The President keeps the group motivated and informed about upcoming team races, as well as any other member news. This group of ladies have played a big role in encouraging Cindy to run.

“Running with The “MERMS” as we are referred to by other teammates, has been a wonderful experience through the years, without which I would not have completed so many marathons. We motivate each other.”

Q: How do compression stockings benefit you during training? Why do you love Allegro Sheer Open Toe Pantyhose for running?

Many runners wear compression socks to enhance performance, speed up muscle recovery afterwards and prevent injury like shin splints. Cindy loves wearing our Allegro Sheer Compression Pantyhose for training and marathons. In her early running career, she started wearing compression hosiery to manage varicose veins and relieve the pain caused by them. Compression socks have played a vital role in allowing Cindy to train.

“The support pantyhose were a big relief. I will not go out for a run without wearing support pantyhose. They give me stability, comfort and confidence, and are a part of my uniform. I would not train without them because I would not be able to run very far with the pain from the varicose veins. They were a miracle for me. I had absolutely no pain after a 6, 10, or even a 15 mile run.”

Cindy wears the Allegro Essential Sheer Open Toe Pantyhose (#32) in 20-30 mmHg compression for long training runs and marathons. This level of compression is ideal for boosting athletic performance and for managing varicose veins. Cindy also likes to wear the Allegro Essential Sheer Open Toe Pantyhose (#14) in 15-20 mmHg, which is great for speeding up recovery and relieving muscle fatigue and minor swelling.

“The Allegro open toe pantyhose gave me great support on my calves, quads and my toes were free. They had more stability than my previous hose, and I was able to start running again. It was an amazing find!!”

You may have seen runners wearing bright colored athletic knee high socks. Other runners and gym-goers opt for compression leggings or pantyhose for full leg coverage. Cindy loves wearing sheer pantyhose with an open toe. Since there is no difference in the compression provided between an open or closed toe style or between a sheer or opaque fabric, it’s mostly up to personal preference.

“I love the sheer style because it gives my legs a great look. It does not look like I am wearing pantyhose at all. The reason for the open toe is so my toes are not constricted at all. Two years ago I had major surgery on my toes, which made my feet wider. My support pantyhose would constrict my toes and cause me great pain and discomfort.”

Q: What’s an overall week of training look like for you?

When Cindy isn’t training, she is running about 6 miles a day, 6 days a week, adding up to a total of 30 miles each week. While prepping for a marathon, Cindy averages 50 miles weekly. If you want to run a good marathon, Cindy advises completing at least three 20 mile runs. To prepare for a marathon, it’s a complete lifestyle change. Diet is also important, just like exercising and staying hydrated.

“When setting out for a run, I eat a banana, and that’s great for a 6 to 8 mile run. When running a long run, I bring “Gu” which is an Energy Gel. I also have a product called “The Right Stuff”, which is an electrolyte drink additive for hydration to make you perform stronger and recover faster. It is developed by NASA for astronauts.”

Q: After completing 49 Marathons, what advice do you have for beginner runners?

Cindy’s advice to a runner preparing for their first race is to partner with a friend or join a group like the Mercury Masters for motivation. This will help you stay dedicated, the time will go by faster and you have someone to push you. When you’re running with a friend, they won’t let you make excuses for missing a run! It also makes it more fun to train for the same race and help each other grow.

“The time spent running will go quicker and you will begin to feel the energy you get from the daily run. Eventually, you can plan for your first 5K, and move on to a 10K. Training is the key, and maybe you can even plan to do your first marathon. All you need is DETERMINATION! I ran my First Marathon at age 55. You can do it too no matter how old you are!!” – Cindy Peterson

Want to know more? Check out this interview Cindy did with New Jersey TV:

A growing trend among competitive athletes is the use of compression socks to help improve performance. Compression therapy is a hot topic in sports media right now as a growing number of triathletes, marathon runners and professional sport athletes are trying compression socks to improve their performance and recovery. That's because compression socks are designed to improve circulation to flush out lactic acid for a shorter recovery time, boost performance and provide protection and relief from injuries like shin splints and plantar fasciitis.

However, compression socks aren’t just for the professionals. Tons of weekend warriors and gym-goers swear by them. Whether you wear compression during your workout to keep your legs energized, afterwards to promote muscle recovery, or even while traveling, athletes are making graduated compression socks part of their everyday attire.

A number of sock manufacturers are claiming to offer “compression” socks for athletic use. Unfortunately, many of these so-called “compression” socks do not have true graduated compression. Instead, they may feature a tight foot band, bright colors or vertical stripes, plus a wide variety of other useless features meant to imply foot or leg support. Make sure to look for a compression level, measured in mmHg (millimeters of mercury) when you’re buying compression socks. Compression socks should also be knee high length to get full benefits of compression.

If you want to wear compression leg sleeves instead, this is mostly up to your personal preference. Leg sleeves also allow you to get the benefits of compression, but still wear your favorite running socks as well.

Compression Socks For Performance

Athletic compression socks are designed to improve circulation, reduce fatigue and prevent injury like shin splints. For performance, athletes tend to wear 20-30 mmHg compression socks for longer endurance and to support muscles and ligaments. Many athletic performance socks are made from a breathable, moisture-wicking fabric to keep your feet cool and dry. Socks that are woven with copper or silver are anti-microbial to prevent odor and bacteria so your feet smell fresh after your workout.

Here are some of our favorite athletic performance socks:

The Sigvaris Outdoor Performance Sock is made with Australian Merino wool, which is anti-microbial, itch-free and absorbs moisture to keep your feet dry while exercising. Despite popular belief, compression socks made with wool are very soft and not only keep your legs warm in the colder months, but will also keep your legs cool in the summer too!

CEP compression socks and sleeves come in lots of fun colors for men and women to help boost performance, prevent shin splints and keep you moving! CEP is made by Medi, so you know that you will be getting a quality product. This brand is very popular with the younger athletes.

Jobst Sport Compression Socks for men and women are lightweight, breathable and soft. These socks also provide moisture control and help to prevent odor to keep your legs fresh and comfortable. Made with a padded foot to absorb impact, these socks are especially great for runners.

If you’re looking for lots of color options, the TheraSport Performance Compression Socks are designed with moisture-wicking, anti-microbial fabric and features a cushioned heel and foot to reduce impact. These socks are made for men and women for maximum endurance and energy. TheraSport Compression is also available in calf sleeves.

Compression Socks For Recovery

After a grueling workout, put on a pair of 15-20 mmHg compression socks to flush out lactic acid from your muscles. This speeds up muscle recovery and helps to reduce fatigue and swelling. After a marathon or tough gym workout, compression socks will have your legs feeling great the very next day. Wear compression socks for at least a couple of hours after physical activity, but do not sleep in compression socks unless your doctor tells you otherwise – not all compression garments are safe to sleep in.

Here are some of our favorite compression socks for recovery:

The Allegro Athletic Recovery Sock is one of our best selling athletic socks. Designed for men and women in 4 colors from a super soft material that will sooth your legs and make them feel better in no time – even after a tough workout! These socks feature a ribbed pattern so you can wear them to work or while running errands for continued recovery. 

TheraSport also makes an Athletic Recovery Sock and Recovery Leg Sleeves for men and women. These come in a variety of colors and provide graduated compression to increase circulation and reduce inflammation to help your muscles heal faster.

Sigvaris Athletic Recovery Socks are made with DriRelease and FreshGuard to eliminate odor and moisture. These compression socks are great to wear during your workout or afterwards to relieve delayed muscle soreness. Designed for men and and women to flush out lactic acid to reduce fatigue and swelling.

Athletic Leg Sleeves

Calf sleeves are also great to wear while exercising if you want to wear your favorite pair of ankle socks or shoes. Compression leg sleeves come in a variety of colors and patterns in 15-20 and 20-30 mmHg. These are also great to wear everyday with a pair of open toe shoes or flip flops for continued recovery. Many athletes wear calf sleeves while working out to stabilize and support muscles and to prevent shin splints.

Who Can Benefit From Athletic Compression?

Performance socks and sleeves are great for marathons, triathlons, biking, golfing, crossfit, and working out at the gym. Compression socks also benefit skiers and snowboarders who are on the slopes for long days. A study in the Journal of Sports Sciences found that 86% of participants reported NO muscle fatigue and soreness after extended strenuous activity when they wore compression socks, compared to only 7% that felt no muscle fatigue after wearing regular socks.

Athletic compression socks are the new fitness essential for everyone from dedicated competitors to the occasional exerciser. Whether you want to get in shape or are looking to gain a competitive edge, compression will help you surpass your fitness goals in no time.

Another great reason to wear compression socks is to help prevent and relieve shin splints. Shin splints refers to pain, soreness and tenderness in your lower leg along the shinbone. Symptoms can also include minor swelling as well. 

Shin splints is very common among runners (especially beginners) and develops when runners switch up their routine, or are running too far, especially on uneven surfaces. Usually, your most dominant leg is affected. This pain can feel so severe that it will keep you from running or working out. If you are a new runner, make sure you don't push yourself! You want to increase the distance you are running gradually to avoid injuries like this.

You may be at risk of shin splints if:

• You barely stretch or don't at all
• Run on uneven surfaces
• Have flat feet or high arches
• You are new to running or are running long distances
• You start exercising more frequently and/or intensely
• Wearing worn out shoes or shoes that lack support
• Have had shin splints in the past

If you do end up with shin splints, a great tip for instant relief is to put ice on your shins to reduce swelling and alleviate pain. You can also do exercises to strengthen, prevent and recover from shin splints. Lastly, wearing compression socks or calf sleeves can help speed up recovery, reduce swelling and fatigue and provide relief for aching legs.

Recovery Tips

Here are some tips to recover from your next triathlon or marathon:

1. Foam Roller: This tool is huge in the fitness community for a reason. It basically massages your muscles to help loosen them up. Just place the foam roller on the floor and put your legs, back, arm, or whatever else needs some TLC on top and roll on it. You will be amazed how much better you feel afterwards!

2. Eating Well: As the saying goes, you are what you eat! But first things first, WATER. Drink up and then drink some more. Especially after exercising. Although every body is different, most people load up on carbs and proteins after a good run or workout. Check these articles for recommendations on meals: Runners World and USNews.

3. Compression Socks: This one's a given, but you can see why they help so much! Anything to minimize leg pain the next day is worth it!

Let's Talk Ironman

Ironman is a competition for the best of the best. In 2014, Lava Magazine reported how many of the athletes wore compression socks or sleeves. This competition involves 2.4-mile Waikiki Roughwater Swim, 112 miles of the Around-O’ahu Bike Race, and the 26.2-mile Honolulu Marathon, which is no easy feat! Out of the 300 people who wore compression, here is the breakdown of what brands were most popular:

CompresSport 127
CEP 71
2XU 45
Zoot 11
Skins 9
BV Sport 9
SLS3 8
Zensah 5
Sigvaris 3
Ion 3
Recofit 2
XBionix 2
Orca 2
McDavid 2
Rocket 1
Ekoi 1
Asics 1
Hoka 1
Compex 1
Sural 1
Salomon 1
110% 1
Craft 1
Other 13

Keep an eye out for the next Ironman or competition and see what brands you spot! 

Pete@lebontadipio
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